Today's the day...

So I've been mentioning in previous posts that I am going to be putting together a DVD to show you exactly how I have wrestlers cut weight... without losing any strength or energy.

Well... today's the day!

I've finally got the time, I've got the foods, I've got the supplements, I've got the entire layout... AND I've got some sort of bronchial infection... TOTALLY SUCKS!

Don't worry... I figure if wrestlers can tough out the season, starving themselves, dehydrating themselves, and beating the snot out of their bodies for months at a time, I can tough it out and finish this DVD with or without a bronchial infection!

I'll spend the rest of the week editing it and getting it ready for you to see how easy it is to keep strong and energetic while cutting weight... and while eating tons of good food too!

Look for it just after Christmas!

Steve

Cutting Weight for Wrestling and Injuries!

Did you know that when you cut weight you are twice as likely to get injured in wrestling?

It's true...

The process of cutting weight can leave a wrestler completely open for injuries. It has to due with being over-trained and under-nourished.

Wrestlers tend to cut weight by reducing their food to very small amounts or none at all. Then they dehydrate their bodies by avoiding water... and even using saunas, spitting, and plastics while jogging.

This crap is for the birds... You can't possibly compete as well as an athlete under these stress conditions. Your body simply won't allow it.

So what can you do about it??

The answer lies in doing just the opposite of what you think you know to be true...

Instead of starving your body, be sure to get 5 or 6 meals in daily that consist of 'nutrient-dense' foods. These are foods that contain tons of useful calories that your body can use for fuel.

This will keep your blood sugar stable. You need this because your body will use fat as fuel, not muscle. When wrestlers starve themselves to make weight, they then binge after making weight. This binge eating is a result of the body 'freaking out' because you've been denying it nutrition... and it has been eating your own muscle for energy.

The problem with this post-weighing-in binge, is that your body will crave crap foods because it wants calories, and you tend to give it crap food to satisfy the cravings. The problem continues because you aren't giving your body the nutrition it needs... simply empty calories. This vicious cycle adds body fat and catabolizes lean muscle tissue.

The result is a weakened condition, leaving you susceptible to injury...

When you eat nutrient dense foods, you will be able to eat more food than ever and still make weight! This is because nutrient-dense foods keep the blood sugar stable, as well as the hormone levels and leptin in the muscle cells. You also keep the muscle cells full of glycogen, giving you the muscular energy you need on the mat.

In a few weeks I'll be releasing my new weight-cutting for wrestling DVD. It will give you a blue-print for cutting weight. Until then let me know if you have questions...

Steve

Wrestlers and Thanksgiving Eating: a few tips!

It's Thanksgiving day today, and my wife Michelle and I will be getting together with family to enjoy good company and great food!

I'm sure many wrestlers all over the world tend to stress about Thanksgiving because they are concerned about all of the eating and then having to make weight soon after...

Here are my thoughts...

Eat all you want to on Thanksgiving!

That's right... don't skimp. I want you to eat until you're content even if you are going to drop down a weight class. Hey, your Gramma would be upset if you didn't have a piece of her homemade Pumpkin Pie... so don't disappoint her.

Eat up because you will stuff the muscle cells full of glycogen and get a Leptin load in your body. This means your muscles will be ready for whatever you throw at them... the day after Thanksgiving!

The day after Thanksgiving is the best day to strength train. You will feel a monster pump like you've never felt before. Of course, you can't do this all the time or you'll never make weight. Just do it today!

Now, if you are concerned about your weight, make sure tomorrow's workout is a strength training workout... not cardio or jogging.

Jogging or cardio won't do much to use up the muscle glycogen and kick-start your weight-cutting process. Strength training, on the other hand will do exactly that. If you hit the gym tomorrow, be sure to do a full body 'flushing' workout. That means you will choose one or two exercises for each bodypart and do one set of 20-25 reps on each set to failure. This will necessitate lighter weights because of the high reps.

Here's a sample flushing program to do:

Squats or Leg Press - 1x20-25
Leg Curls or Stiff Leg Deadlift - 1x20-25
Bent Rows - 1x20-25
Chinups - 2xmax reps
Bench Press - 1x20-25
Standing Shoulder Press - 1x20-25
Barbell Curl - 1x20-25
Pushups - 1x max reps
Crunches - 1x max reps

That's it... and it works great. You'll get a huge pump and feel great. Plus, your body will have no choice but to use the food that was stored from Thanksgiving dinner. You'll jump-start your body to make weight, without the guilt.

Happy Thanksgiving to you and your family!!

Video Clip from the 6 Minute Conditioning for Wrestlers! DVD

Check out this clip of your 'Monday' workout from the '6 Minute Conditioning for Wrestlers! DVD...

How To Pack On Muscle Like Brock Lesnar

If you saw the UFC bout last night between Brock Lesnar and Randy Coutoure, you witnessed the awesome wrestling skills and sheer power of Brock.

Granted, Randy is 45 years old... but I'm not sure it would matter how young or old anyone is who steps into the cage with Brock.  He is the epitomy of unstoppable power and strength.

If you ever saw pics or video of Brock's high school matches, you know that although he was a muscular and strong looking kid, he didn't have nearly the muscle mass that he does now.

So... how do you go about packing on functional muscle mass for wrestling?

If you're in high school, you need to train as a 'hard gainer.'  That means your strength and mass workouts should be abbreviated, and your total training time should be no more than 2 hours per week!

Here's a sample 'hard gainer' mass program for wrestlers:

Day 1

Trap Bar Deadlift - 1x20 with rest pause (8-10 reps to failure... rest 15 seconds... as many reps as possible... 15 more seconds of rest... as many reps as possible... etc.. until you reach 20)

Shoulder Width Grip Incline Barbell Press - 2x5

Reverse Grip Chinups - 2x6

Plank- 2x as long as possible

Day 2

Barbell Squat - 1x20 with rest pause (see above)

Standing Barbell Shoulder Press - 2x5

Reverse Grip Barbell Row - 2x6

Twisting Crunches - 2x as many as possible

* Take 2-3 days between workouts

This type of training is guaranteed to pack on 'Brock Lesnar' type strength and mass to any wrestler... but you must consume enough calories from protein, carbohydrates and fats.  

To figure out how many calories you should eat to pack on muscle, simply take your bodyweight and add a zero.  Now double it!  That's how many calories you'll need as a high school wrestler if you have trouble packing on muscle.  

Example:  Your bodyweight is 150.  If you add a zero you get 1500.  If you double it you get 3000 calories daily.

Brock Lesnar follows a very intense training regimen... with a lot of bodybuilding-type training.  When you are in your upper 20's you can pack on mass with his type of program.  But if your body is still growing you need abbreviated mass and strength training to be successful.

3 Training Tips to Get Into Wrestling Condition Fast!

Here are 3 training tips that will get you into total condition this season...

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1.  Use a 2 Exercise Combination     If you are training for wrestling and are using only your body weight then you need 2 types of exercises.  You should use a multi-joint, compound exercise.  These are body weight exercises (or with weights) that require your body to move from more than one joint - neck, shoulders, elbows, knees, hips.  Some examples of body weight, compound exercises are:

• Burpees
• 8 Count Bodybuilders
• Jumping Squats
• Lunge Variations (with Horizontal Retractions, Vertical Retractions and Twists)
• Mountain Climbers

You should also perform static contraction exercises.  These are exercises that force your muscles to contract, without movement.  Essentially, you hold a position for a required amount of time, or to failure... whichever comes first.  Here's a program that shows you how to do these exercises.

2.  Time Is On Your Side     No one would argue that wrestlers need to have a lot of intensity in their training.  Intensity comes in different forms when we're talking about proper training for wrestlers in order to meet their strength and conditioning goals. 

One of the least-used, yet most important intensity methods is the use of 'time.'  You can increase intensity simply by doing the same amount of work in less time.  

-------------------------------------SIDEBAR-----------------------------------------------

You can also time your sets... but I don't like this method.  It requires that you perform a set for a certain amount of time, and your goal is to do as many repetitions as possible during this time.  This results in performing the exercise too fast... resulting in half-assed form and poor results.

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One of the best methods is to perform only a few repetitions in each set... let's say no more than 5.  You then start your stopwatch and let it go for 6 minutes... the same amount of total time in a wrestling match.  You then perform 5 repetitions of a compound  exercise, followed immediately by a static contraction exercise for a predetermined amount of time... let's say 20 seconds.

After a few minutes you will be struggling to get 5 repetitions to due to the number of sets depleting your muscles stored glycogen, along with the lactic-acid buildup.  

This is a great way to get strong for wrestling...

3.  Use Bodyweight Plyometrics     While you are getting yourself strong for the season, you can simultaneously increase your speed and power by selecting the correct exercises in your training plan.

I'm a big fan of bodyweight-only plyometrics in the training plan of all wrestlers!

Exercises such as Jumping Squats, Plyometric Pushups, Burpee Squats are all good examples of what you might want to include in your wrestling-specific training regimen.  They produce a good carry-over of power and performance on the wrestling mat when done correctly.

What do wrestling conditioning and Mac computers have in common?

Last week as I was trying to upload a file to my computer it went blank...

IT CRASHED!

I was pissed too... I knew that the computer was getting older. I knew that it was slow compared to the new computers out there. I also knew that I was just buying time before I would need to get with the times and cough up the cash for a new one!

So my wife Michelle and I went to a few local store to check out computers. I couldn't believe how things have changed in just 3 years. Computers that are literally half as much as what we paid for our computer 3 years ago had twice as much memory... along with so many more gadgets and gizmos...

We then began to look at the Mac computers... Let me tell ya', within 5 minutes I looked at my wife and said,"I'm convinced... let's buy this Mac right now!"

This Mac computer is the Rolls Royce of computers.

It has more power!

It is faster!

It is more durable!

It is almost immune from viruses!

The funny thing was when I thought about how similiar this Mac computer is to my new '6 Minute Conditioning' program for wrestlers...

My '6 Minute Conditioning' program for wrestlers helps you because :

• It gets you stronger
• It gets you faster
• It gets you more conditioned
• It prevents injuries
• It is simple to use
• Anyone can use it
• It is 'state of the art' in its effectiveness

By taking the time to learn more about the needs of wrestlers, I was able to create a program similiar to Mac that helps the consumer do all the things they need to do without anything complicated.

Sometimes it pays to get with the times. By having a computer that allows me to do so much more with Multimedia, I'll be able to give my members at Wrestling Performance even more one on one coaching as well as provide more killer video to get them in top condition...

When you use the 6 Minute Conditioning program for wrestlers you will be state of the art. You will get natural hormone-release from the training program... which in turn will get you stronger, faster and better conditioned fast... in 2 weeks.

Steve

6 Minute Conditioning Kicked My @$$!

Ok... I'm 41 years old, and perhaps I just need to accept that I can't do the things I used to.

I'm in damn good condition for my age and can still crank a 405lb bench press on any given day...

BUT... I did one of the 7 workouts in my new '6 Minute Conditioning for Wrestlers' program yesterday and I was whipped after only 3 minutes...

If you haven't tried it, you should!

I was unable to finish the pushups before 5 minutes were up. It's incredible how much intensity you can get by only training for 6 minutes at a time.

The best part though, is that I'm not feeling all beat up and sore today. It's partly because the short, intense workouts allow you to produce Growth Hormone and Testosterone naturally while also allowing you to recuperate... which is so crucial to wrestlers who get burned out and injured during the long season.

If you haven't tried it yet, I recommend you try the Pushups and Planks workout (that is day 7 on the 6 Minute Conditioning for Wrestlers DVD).

Let me know how you did!

10 Tips to pack on muscle and move UP a weight class!

These 10 tips will help you pack on some size and strength while keeping you fast on the mat... Get started now!

1. Eat Enough Calories If you need to gain size and strength, you can't do it without consuming enough calories. Your daily intake with your wrestling practices plus a growing body means you should consume roughly 20 times your bodyweight in calories per day.
That means you take your bodyweight and multiply by 20:
140lbs x 20 = 2800 calories daily

2. Divide Calories Into 6 Meals Now that you know how many calories to consume each day, you want to figure out how many you should eat at a time. However, you don't want to eat 6 evenly divided meals in terms of calories because your energy demands differ depending on what your body is doing.

For instance, your body needs a lot of calories first thing in the morning during breakfast... especially if you're trying to gain weight. This is because your body has starved all night long. It is also the time to jump-start your metabolism so that you gain muscle, not fat.

You also need more calories immediately following a workout or practice. This is your time to help the body recover from the catabolic activity you just required of it.
So... Here's what you do:

* Consume 25% of your daily calories at breakfast
* Consume 25% of your daily calories after a workout
* Consume 50% of your daily calories spaced evenly over 4 meals

So for our 140lb wrestler seeking weight gain it looks like this:

* Eat a 700 calorie breakfast
* Eat a 700 calorie post-workout/practice meal
* Eat 4 other meals daily. Each meal should be roughly 350 calories


3. Eat Carbs At The Right Times In the last step you figured out how many calories you should eat at each meal, and that breakfast and post-workout meals will contain more calories.
Those extra calories at breakfast and post-workout will come from complex carbohydrates. That means you will use sources such as potatoes, sweet potatoes, rice (brown), beans, whole grains, oatmeal etc.

60% of your daily calories should come complex carbohydrates. So for our 140lb wrestler it should be:

2800 x .6 = 1680 daily calories from carbohydrates.
Now take the 1680 daily calories and multiply by .25 to figure out carbohydrates at breakfast and post-workout:

He'll eat 420 calories from carbohydrates at breakfast and postworkout.
Now take 1680 daily calories from carbohydrates and multiply by .50 to figure out the rest of the daily carbs. That means you will now have 840 calories from carbohydrates to eat over 4 more meals. That comes out to 210 calories from carbohydrates in each of your 4 other meals.
Now take your calories from carbohydrates for each meal and divide by 4. This will give you the number of grams of carbs for each meal.

420/4 = 105 grams of carbohydrates with breakfast
420/4 = 105 grams of carbohydrates post-workout
210/4 = 52 grams of carbohydrates with each of 4 other daily meals
* This isn't an exact science, and you just round up or down.

4. Frequent Protein Your body stores carbohydrates and fats. It doesn't store protein however. You need to eat protein frequently in even amounts.

You should consume approximately 1 gram of protein per pound of bodyweight daily or roughly 30% of your daily intake. This means that our 140lb wrestler should consume between 140-200 grams of protein daily.

* I would lean towards only 1 gram per pound of bodyweight and round out my program with carbohydrates.

For the 140lb wrestler that means 140 daily grams of protein. Spread this over 6 daily meals and you now have roughly 25 grams of protein per meal.


5. Creatine Ok, before I say anything, I want to go out on a limb to announce that "although I personally use creatine and see positive results I am in no way telling you young wrestlers to nag your parents to get you creatine. You have so much to do before that as far as training properly and getting in the right nutrients.

Creatine works... but only for those that have experience in training and proper nutrition first.
Two points: keep very hydrated when consuming creatine. Never ever dehydrate for weight cutting, and especially not when using creatine or protein supplements. It's dangerous and could put stress on your heart and cardiovascular system.

Also, you don't need to load creatine. That's just wasting money. 5-10grams daily will suffice.


6. Maybe Use Glutamine Glutamine is another supplement that has benefits in both fat-reducing programs and in weight-gain programs. In a nutshell it helps you recuperate and prevents overtraining... both of which are so important to wrestlers with extreme training practices.

Glutamine is the most abundant amino acid in your body. Most protein powders and meal replacements that are good use them.

If your budget allows, and your doctor says it's ok, you can use glutamine and see recuperation benefits. But it takes a month to 6 weeks to start working. Be patient and consistent... just be realistic. You'll get more results from training and nutrition than any supplements (or steroids) can ever give.

7. Limit Exercises To 5 When you're strength training and trying to gain weight, you must prioritize your workouts so that you get the 'most bang for your buck'.

I recommend that you put a cap on your daily workouts at 5 exercises. This is so your body can recuperate and use those calories that get burned up fast as food for growth. If you're really enthusiastic and want to grow, but you insist on long workouts with tons of exercises you won't grow as much.

8. Use Multi-Joint Exercises If you want to add size and strength, you have to use multi-joint exercises. These are exercises that force your body to move more than one joint at the same time. They're also called full-body exercises.

Some great examples are:

Barbell Squats
Front Barbell Squats
Barbell Deadlifts
Barbell Hack Squats
Power Cleans
Hang Cleans
Snatch
Hang Snatch
Dips
Bench Press
Bent Row
Incline Barbell Press
Standing Shoulder Press
Upright Rows
High Rows
Pullups

I could go on all day...
These are the type of exercises you want to key on in order to gain weight fast.

9. Brief Workouts We want to keep your workouts brief in order to maximize hormone production. We want those 5 exercises to be completed in under 35 minutes so your body produces testosterone and growth hormone as a response.

"This is essential to growth'
!
This means you're not screwing around. You do a warmup set of each of the 5 exercises, followed by 1 set to failure... and no more.
Then you immediately move to the next exercise.


10. Train 2 Or 3 Days Per Week Depending on your schedule you will train 2 or 3 days per week when trying to gain weight.

I like the Monday-Friday-Wednesday method.

This means that on week 1 you train Monday and then again on Friday. On week 2 you train only on Wednesday. Keep alternating. This has you train every every few days.
You can split your exercises so that you do 5 on A day, and a different set of 5 on B day.
(If you have questions or want examples, let me know)

Steve

PS. If you need more personalized coaching, be sure to ask me your questions in our members-only forum on the site:

http://www.wrestlingperformance.com/

How To Make Your Takedowns Twice as Effective!

Here's a golden tip if you are looking to improve takedown speed and effectiveness...
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How to Make Your Takedowns Twice as Effective!

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When you are going for a takedown, you use a combination of muscles. Of course you use the muscles of the hamstrings, glutes and lower back. These 'posterior chain muscles' come from crouching as you prepare to 'shoot in' on your opponent.

You also use your back muscles, and the muscles of the arms and 'hands.' The back muscles work along with your grip to 'pull the leg in.'

Along with your posterior chain muscles you need to get the back muscles and your grip super-strong. If you want to get your back incredibly strong try using 'wrist straps.' Wrist straps are a nylon piece of material that loop around the wrists, and are then wrapped around the bar or handle when performing back exercises. They give you a stronger grip, and prevent the bar or handles from slipping out of your hands. Your back muscles are stronger than the muscles that allow you to grip, so using wrist straps will immediately allow you to train pullups, chinups, rows, shrugs, and any other back exercises with more intensity. Getting your back muscles stronger will help wrestlers 'finish' their takedowns better.

As far as your grip strength...? Use the thick bar for curls, reverse curls, and presses. The thick bar will give you a grip of steel!

====================================================
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That's all for this week...

Steve Preston
www.wrestlingperformance.com

PS. To see an incredible wrestling strength training program that will get your posterior-chain muscles as well as the rest of your body diesel-strong for the wrestling mat, be sure to check out my 'Champion Strength Training for Wrestlers!' DVD here:

http://www.wrestlingperformance.com/products/item35.cfm

Should Wrestlers Take Supplements?

I get a lot of questions about supplements...

Whether a wrestler wants to get strong but keep their weight down, gain weight, lose fat etc. they all ask about what the best supplements are...

I always wind up asking the same 2 questions beforeI give an answer...

"What does your training program look like?"
"What does your daily meal plan look like?"

I usually get an answer that suggests an Ok program that needs to be improved, and a meal plan that consistsof crap food and no plan of high-performance eating.

That's usually when I tell them that they are wasting their time and money with supplements...

Supplements simply mean 'in addition to'. If you don'thave a sound eating program that consists of natural foods, with lean protein, fibrous carbohydrates, and unprocessed complex carbohydrates, you're wasting your time.

If you don't have a training system that uses the fuel (food)you put in for energy and repair then you're wastingyour time and money with supplements.

Get your daily training and meal plan systems consistent, then use supplements.

I'll talk about specific supplements next week that can take your wrestling performance up a notch...

Until then, make sure you start today with a proper meal plan and program!

Steve Preston

PS. If you're not sure what to eat or what program touse we have tons of examples you can use immediately at Wrestling Performance. Heck, we're even giving you a copy of The Wrestling Nutritionist meal planning software just for trying us out for 21 days!
http://www.wrestlingperformance.com

How To Get a Wrestling Scholarship!

You may or may not be looking for a college wrestling scholarship... I don't know.
But even if you're not, you might know someone who is.


Today I'm going to deviate a little bit and give you 3 incredible tips you can use when looking for a wrestling scholarship to college...


How do I know?


Because I had the opportunity to interview one of the nation's most knowledgeable guys on the subject of getting scholarships... and I picked his brain for an hour, getting a ton of great tips and strategies to wrestle at the college of your dreams!


Here goes:


Tip #1 - Don't Send a Highlight Video


A lot of guys who want to wrestle in college send highlight videos of themselves to every school they are interested in.


These videos showcase their best wins, pins, takedowns,escapes, reversals etc...
But there's a problem... They never show you lose, or howyou take a loss, or what you do when you're struggling.


Coaches know that 'most' guys, no matter how good they are, will lose matches here and there... even the guys looking for scholarships.


Guess what? Coaches want to see that! They want to get to know you... not some highlight film that everyone sends.



Tip #2 - The ONLY Word That MUST Be On Your Video


There's a word that will help you get your wrestling videos looked at by college coaches...
This word makes the difference between you getting a shot at getting looked at and your video getting put in some dusty closet, or worse... the garbage can!


That word is 'unedited'!


It's really refreshing for a coach to see that you didn't use some Hollywood production company to show who you want them to see... not the real you.


When you put the word 'unedited' on the envelope you instill a sense of comfort, and curiosity to the addressee.


It's simply human nature... It's one of those 'buzz' words that people are interested in.
Let's face it, trying to get a wrestling scholarship is a business for schools and a job for you... do it right!





Tip #3 - Always Use a Big Envelope


If you want to make sure you get your video and letters opened, you have to stand out.
If you send a letter in a business envelope, typed nicely,with intentions of impressing the coaches with your professionalism, you're screwed!


You're more likely to get coaches to open your mail ifyou send it in a bigger manilla envelope.
This always gets people more curious...


Oh yeah, people love bulky things too... So if you aren't sending your dvd or video, try attaching your school's wrestling pin on the top of the letter. This will make your envelope more bulky... and much more likely to be opened!!



Steve Preston
PS. If you would like a step-by-step blue-print on exactlyhow to get a wrestling scholarship, I'm giving away the entire audio/transcription download of the one hour interview that tells you how! You can only get it for a short time by simply trying out my Wrestling Performance website... Go to:



==> http://www.wrestlingperformance.com/public/10.cfm



... and get all the details!

How To Get Into Top Condition Fast... Every Wrestling Season!

Metabolic Conditioning for Wrestling
----------

One of the most effective ways for wrestlers to get into great shape for the season is through Metabolic Conditioning.

Metabolic Conditioning is getting both the aerobic system and the anaerobic system in shape.
It is done by creating a workout to condition both systems.

When you get into great Metabolic shape, you will be strong and energetic on the mat.
It is done in the off-season... in an effort to arrive at practice the first day in great shape.

Here are a few tips to improve your Metabolic Conditioning:

---------- 1. Give Yourself 12-16 Weeks ----------

12-16 weeks is the amount of time required to get into great Metabolic Condition.
This is accomplished by starting at the beginning of the summer and working on it the entire summer.

This will get you into tip-top condition for the upcoming season.


---------- 2. Begin By Jogging One Day Per Week ----------

Jogging really doesn't serve much of a purpose for high-performance wrestling. Jogging doesn't meet the anaerobic (without oxygen) needs of a wrestler.

But... getting into 'aerobic' condition is a great way to get into the best 'anaerobic' condition for wrestling.

The aerobic conditioning lays the groundwork for reaching a higher-level of anaerobic conditioning.

Therefore, we have wrestlers do one day per week of jogging at the beginning of their Metabolic Conditioning Program. This will be maintained throughout the entire program.

Just don't use jogging by itself to cut weight orfor 'getting into shape'. It is merely a tool for improving your anaerobic condition.


---------- 3. Add Interval Sprinting ----------

Interval sprinting is basically sprinting fast for a pre-determined distance, followed by a walk or slow pace for a pre-determined distance to let the heart rate slow down.

If you think about it, it really does mimic the activity on the wrestling mat. You are constantly going all-out, followed by short rest periods.

Adding interval sprints will get you into anaerobic condition fast!


---------- 4. Add High-Intensity Sprinting ----------


One day per week, we have wrestlers do nothing but sprints.

This differs from Interval Sprinting where the wrestler is doing sprints, followed by slow periods to allow the heart rate to come down before sprinting again.

High-Intensity Sprint Workouts are done by sprinting for a predetermined distance. When completed, you rest until your heart rate is normal before sprinting again.

This is done for distances from 10 meters up to 150 meters.

We are not trying to get the wrestler tired by doing these. We are concentrating on short, powerful bursts of speed.


---------- 5. HIT Circuits ----------

I'm a huge believer in the value of High Intensity Training (HIT) for wrestlers.
It is strength training that requires brief, intense, infrequent workouts.

Each set is taken to momentary muscular failure ie. the point at which you can no longer perform another perfect repetition.

A HIT circuit for wrestlers is done by completing the exercises for the workout in HIT fashion, with minimal rest between exercises.

It is brutal, yet effective.

In fact, it can be just as effective or MORE effective than any running program when trying to get into wrestling condition.

----------
Next week, I'll talk about the best supplements for wrestlingsuccess...

Steve Preston

P.S. If you need a metabolic-conditioning workout alreadylaid out for you, be sure to join us at Wrestling Performance today!
http://www.wrestlingperformance.com/public/10.cfm

How To Cut Weight Without Losing Strength!

Ok… this might be the #1 question wrestlers, coaches and parents have (at least for high school wrestlers)…

Don’t ever starve yourself to make weight. If you have to do that, you’re not doing things correctly.

First things first… weight-cutting is an art. You should never wait until the last minute and then starve and dehydrate yourself. This is a recipe for injury, overtraining and burnout.

You must think about the process weekly, with an eating system. Then you fine-tune starting 3 days before weighing in.

I could go on for a while here, so I’m just going to give you a meal plan system that will allow you to keep strength and energy, while dropping any extra fat that may keep you from making weight.

It’s called the 40/30/30.

This means you will consume 40% protein, 30% carbohydrates, and 30% fats in your meal plan. This ratio is how you divide your daily calories.

To start, take your desired bodyweight, and add a zero.

So if you’re 150lbs, and want to wrestle at 140lbs, you will make sure you AT LEAST get 1400 calories daily. You have to gauge your body. Because of physical and mental demands on your body this may or may not be enough to sustain your strength and energy levels. We are all metabollically different…

Of the total calories you eat daily just make sure you have a 40/30/30 macronutrient ratio.

PROTEIN:
40% protein of 1400 calories = 560 calories from protein.
Divide 560 by 4 to get the total number of grams of protein daily (560/4=140 grams of protein daily)
140 divided by 5 to get the number of grams of protein at each daily meal (140/5=28 grams of protein per meal)

CARBOHYDRATES:
30% carbohydrates of 1400 calories=420 grams of carbohydrates daily
Divide 420 by 4 to get daily grams of carbohydrates (420/4=105 grams of carbohydrates daily)
Carbohydrates are stored in the body so you can eat them when you feel the need for energy. I recommend getting most between the morning meal, and after practice.

FATS:
30% fat of 1400 calories=420 grams of fat daily
Divide 420 by 9 to get number of grams of fat you should eat daily. (420/9=47 grams of fat daily)

Fats are also stored. Try to get unsaturated fats into the meal plan from oils (olive oil, flax seed oil) and nuts. You can add oils to protein shakes if necessary.

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This is just a quick example… If you need more weight-cutting tips, strategies and techniques I encourage you to join my site at www.wrestlingperformance.com today because I’m giving away my ‘Underground Weight-Cutting Survival Guide for Wrestlers!’ as a free bonus!

3 Supplements for Wrestlers Who Are Cutting Weight!

Before I begin with today’s tip on supplements for wrestlerswho cut weight, I’d like to say that if it were up to menobody would cut weight…

…then we would see a whole, new-level of peak performancewrestling!

But since it’s not up to me, I want to help you do itcorrectly if you so choose…

Here goes…

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Supplements for Wrestlers
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Maybe one of the biggest reasons wrestlers fail toperform at their best is because they don’t everrecover from wrestling and training.

Most wrestlers that I know get over-trainedhalf-way through the season.

You simply cannot go to school all day,wrestle at practice, wrestle at club, wrestleat tournaments, dual meets, workout, do homework,family commitments, cut weight, etc. withoutburning out…

There has to be a balance.

The previous sections in this ecourse haveaddressed some things that will help…

Sometimes, you have to look at your nutritionin order to prevent burn-out and over-training.
Since many wrestlers cut weight, it’s even harderto get the nutrition your body needs to wrestle atits best.

This is where supplementation can be a good thing.

*** Always get your doctor’s advise beforetaking any supplements***

There are a lot of bogus supplements and companiesout there.

I’ve made myself a guinea pig over the years inorder to find out what supplements will give wrestlersan advantage…

Here are the supplements that I find most helpfulin preventing overtraining and burnout in wrestlers:

———-The Post-Workout Recovery Drink———-

What you consume immediately following a gruelingpractice or workout is the most important thingyou can do to recover, and continue wrestling well.

Post-workout recovery drinks should be consumedImmediately following practice or working out.

If you are on a tight budget, I’d recommend thatyou drink 16 oz. of chocolate milk within 20 minutesof practice or a workout.

Chocolate milk contains protein and simple sugarsin the correct amounts to aid in recovery.
You can even make your own drink by mixing:o Apple or grape juice (60-80 grams of sugar)o 1 scoop whey protein (about 22 grams)

This is a step up from chocolate milk…


———-L-glutamine———-

L-glutamine is the most abundant amino acid in thebody. It is the key to preventing muscle breakdownwhen your body is working too hard.

L-glutamine can help you keep muscle on your bodywhen you are cutting weight.

It spares the muscle when you aren’t eating enoughcalories and allows the body to use fat for energy instead.

It is found in many whey protein powders, so youmight not need to look further than your protein forumula.


———-Branched Chain Amino Acids———-

Branched Chain Amino Acids (BCAA’s) are leucine,Isoleucine, and Valine.

These amino acids also help the body spare musclein times of stress and low calories.

They can be very helpful in allowing a wrestlerto make it through the demands of the season, and still stay strong.

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That’s all for now…

Steve Preston

P.S. If you want to stay strong you have to eatthe right wrestling-foods. Grab a f*r*e*e copy of the ‘Wrestling Nutritionist’ meal-planning software as a BONUS when you join Wrestling Performance today!

http://www.wrestlingperformance.com/public/10.cfm

2 Day Per Week Inseason Power and Strength Workout for Wrestlers!

2 Day Per Week Inseason Strength and Power Program!************************************************
This program is geared towards upper high schoolwrestlers… I’ll be blogging on how to train youthand college wrestlers too. Stay tuned!

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Follow this 2 day per week program to keep your muscle andstrength during your inseason or heavy wrestling training periods.

Day 1

Power Cleans - 3×3 90 seconds rest
Barbell Squat - 2×5 90 seconds rest
Barbell Rows - 2×5 90 seconds rest
Weighted Dips - 2×5 90 seconds rest
Russian Twists - 2×8 90 seconds rest


Day 2

Chinups - 2xmax reps 60 second rest
Glute/Ham Raise - 2×10 90 second rest
Barbell Shrug - 2×10 90 second rest
Close Grip Floor Bench Press - 2×8 - 90 second rest
Weighted Crunches - 2×10 60 second rest

This program can be performed on 2 non-consecutive days per week.

Try to do one of the programs the day after you compete so asnot to make you sore for your match.

Have a great week!

Steve Preston

P.S. I know some of you may have questions… or wantmore workouts and training information. Well, get overto Wrestling Performance and for only 1 buck you can havea 21 day trial and get full access to me and the site!!
http://www.wrestlingperformance.com/public/10.cfm

Why Jogging Is Hurting Your Wrestling Performance!

Never Jog

Wrestling is an anaerobic sport. Anaerobic means ‘without oxygen.’ So why on earth do so many wrestlers and coaches advocate endless miles of jogging when conditioning for the needs of a wrestling match?

Endless jogging depletes the glycogen from your muscle cells, leaving your body no choice but to use its own muscle for energy. This will over-train the body very quickly.

If you are completely out of condition and are just starting a long (4 month) program to get into top wrestling shape, you can do a jog twice a week to develop an aerobic base. This will help your body get into better anaerobic condition. However, after this very short phase of aerobic training, it’s time to ditch the jogging and stick to interval sprinting, sprints of various distances, uphill sprints (and walk down), stadium stairs runs etc.

All of these have the common them of being short bursts of all-out runs, followed by short rest periods. By alternating these, you better simulate the demands of a wrestling match.
The end result is better conditioned wrestlers, able to go the distance. You will also be less susceptible to injuries because you won’t beat the body down.

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Be sure to check out Wrestling Performance to learn hundreds of more tips, tactics and strategies for the best wrestling of your life: http://www.wrestlingperformance.com